Muay Thai

Muay Thai Conditioning

Weighted Skipping Rope - 5 mins

include such variations as
- speed step
- criss cross
- double under
- side to side
- front to back

Full Body Stretch - 30 mins

complete a full body stretch, from head to toe, holding each peak muscle contraction for 10 seconds. focus on proper breathing techniques.

Footwork / Evasive Movement - 5 mins

focus on complex foot movements coupled with evasive movements such as slipping, weaving, and ducking. include lateral movement as well us tumbling as a defensive option. also, work on kip-ups and other various movements to get from the ground to a standing position.

Shadow Boxing - 30 mins

form both simple and complex combinations using these attacks :

jab/cross
hooks
uppercuts
body shots
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downards elbows
upwards elbows
side elbows
reverse elbows
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straight knees
side knees
flying knees
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front kick
side kick
rear kick
round kick
jumping variations
tornado kick
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evasive movement :

slipping
bobbing
weaving
footwork patterns
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forward tumbling
backward tumbling
side tumbling
dive and tumble
kip ups


Heavy Bag Work

You want to keep your guard and proper footwork throughout the ENTIRE exercise, and keep your jaw clenched.

Round 1: Jab and Pushkick (keeping the distance)

Minute 1: Focus on your foot movement and form. Throw the jab high to the head or mid to the body to keep the distance comfortable, while staying in guard and light on your feet. Keep it simple to warm up and get your fight going.

Minute 2: Now combine a good push kick with that jab. The push kick should come from your lead leg and strike to the stomache, chest, and rarely the head. Start to feel the difference between jabs and pushkicks, and what they can do for you. Practice the pushkick - jab combo, a good way to insure that the opponent either stays back, or gets combo'd up on after you hit the jab.

Minute 3: Continue the same as above, but really focus on your tactics and movements, mentally observing the movement of the bag so to understand the proper timing and positioning of the next attack.

Round 2&3: Cross and Roundkick - (Exchanging Blows at Mid-Distance)

Minute 1: Focus on a good cross to the head and body. while keeping your movement and guard. Throw it out there quick and hard, and bring it back to protect your head.

Minute 2: Now follow up the cross with a good roundkick. Switch up the crosses and kicks from head to body, just make sure you keep the form good.

Minute 3: Focus on ending the fight with these exchanges. Head cross as hard as you can, high kicks to the head, body kicks, low kicks etc. Just make sure your form is good.

REPEAT THIS ROUND IN THE OPPOSITE STANCE


Round 3: Knees

Minute 1: work on straight knees from the clinch, driving your force from the ground straight to the sharp point of your knee.

Minute 2: work on side knees from the clinch, driving your force from the ground, and using the torque from your hips rotational power to deliver knees to the side, aimed at the liver area of the body.

Minute 3: work on jumping and flying knees, using plyometric power of the legs to propel the sharp point of the knee through the air like a rocket. this will cause devastating knockout power.

Round 4: Elbows

Minute 1: focus on throwing the 3 variations of elbows from the clinch, making sure to connect with the sharp point of the elbow and not the forearm. drive the force from the crack of your hips. go full speed and full power, to develop the brute strength of an elbow attack.

Minute 2: Move laterally around, including evasive movements, using tactics to throw the best timed and positioned elbow attack choosing from any of the 3 variations to best suit the movement of the heavy bag

Minute 3: work on all variations of elbows, including mostly flying elbows. base your attacks on timing and tactics. full speed and full power making sure to keep closing the distance.

Round 5: Combinations

For the next 3 minutes I work on chaining together everything I did in the above 4 rounds. I work on every single variation I can, and full speed and power. It's really nerve-racking, but worth it. Muay Thai is based off of properly timed and well placed attacks, which often requires the attacker to keep the distance. i want you keep this in mind for this last round. -- keep the distance, until you can move inside.

example:
Push Kick, Push Kick (getting the distance), Roundhouse Kick to body (you've found the distance), Cross to head (daze your opponent), step in for lead hook to body (you are in close), get the clinche and start a flurry of knees (you've got him), step back and push kick off of you (lets save our energy), jab to head (you wanna move in on me?), jab to body (you sure?), flying knee to head ...

BONUS ROUND - Power Kicking :

For the final round, work on throwing perfect technique with full power into these three devastating southpaw combinations. these are the punch/kick variations that must be imprinted into the muscle memory for their sheer effectiveness in the ring. these are proven combos that will confuse most orthodox fighters. focus on circling left, and using evasive movement. this round will remind you just how devastating the power of a southpaw can be, and the advantage he can bring to a fight.

1st minute, right jab, left front kick, right hip kick

2nd minute, right jab, left hook, right hip kick

3rd minute, right jab, left cross, left hip kick

Plyometrics

ankle hops - 50
line jumps: forward/backward - 25
side to side - 25
tuck jumps - 50
run and jump - 10
burpee tornado kicks - 10